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  6. Okra vs. Red leaf lettuce

Okra vs. Red leaf lettuce — In-Depth Nutrition Comparison

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A recap on differences between Okra and Red leaf lettuce

  • Okra is higher in Manganese, Vitamin C, Vitamin B1, Magnesium, Fiber, Copper, and Vitamin B6, yet Red leaf lettuce is higher in Vitamin K, Vitamin A RAE, and Iron.
  • Red leaf lettuce covers your daily Vitamin K needs 91% more than Okra.
  • Okra contains 6 times more Vitamin C than Red leaf lettuce. While Okra contains 23mg of Vitamin C, Red leaf lettuce contains only 3.7mg.

Food varieties used in this article are Okra, raw and Lettuce, red leaf, raw.

Infographic

Okra vs Red leaf lettuce infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
8
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +148.5%
Contains more Magnesium +375%
Contains more Phosphorus +117.9%
Contains more Potassium +59.9%
Contains less Sodium -72%
Contains more Zinc +190%
Contains more Copper +289.3%
Contains more Manganese +288.2%
Contains more Iron +93.5%
Contains more Selenium +114.3%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +148.5%
Contains more Magnesium +375%
Contains more Phosphorus +117.9%
Contains more Potassium +59.9%
Contains less Sodium -72%
Contains more Zinc +190%
Contains more Copper +289.3%
Contains more Manganese +288.2%
Contains more Iron +93.5%
Contains more Selenium +114.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
7
:
3
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin E +80%
Contains more Vitamin C +521.6%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +70.1%
Contains more Vitamin B6 +115%
Contains more Folate +66.7%
Contains more Vitamin A +946.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin K +348.2%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin E +80%
Contains more Vitamin C +521.6%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B3 +211.5%
Contains more Vitamin B5 +70.1%
Contains more Vitamin B6 +115%
Contains more Folate +66.7%
Contains more Vitamin A +946.4%
Contains more Vitamin B2 +28.3%
Contains more Vitamin K +348.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +45.1%
Contains more Carbs +229.6%
Contains more Other +54.5%
Contains more Fats +15.8%
Equal in Water - 95.64
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +45.1%
Contains more Carbs +229.6%
Contains more Other +54.5%
Contains more Fats +15.8%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +240%
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +166.7%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +240%
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +166.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
4
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +60%
Contains more Fructose +103.6%
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Red leaf lettuce
42% 58%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.2 g
Fructose: 0.28 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +60%
Contains more Fructose +103.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Red leaf lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Okra Red leaf lettuce Opinion
Net carbs 4.25g 1.36g Okra
Protein 1.93g 1.33g Okra
Fats 0.19g 0.22g Red leaf lettuce
Carbs 7.45g 2.26g Okra
Calories 33kcal 16kcal Okra
Starch 0.34g 0g Okra
Fructose 0.57g 0.28g Okra
Sugar 1.48g 0.48g Red leaf lettuce
Fiber 3.2g 0.9g Okra
Calcium 82mg 33mg Okra
Iron 0.62mg 1.2mg Red leaf lettuce
Magnesium 57mg 12mg Okra
Phosphorus 61mg 28mg Okra
Potassium 299mg 187mg Okra
Sodium 7mg 25mg Okra
Zinc 0.58mg 0.2mg Okra
Copper 0.109mg 0.028mg Okra
Manganese 0.788mg 0.203mg Okra
Selenium 0.7µg 1.5µg Red leaf lettuce
Vitamin A 716IU 7492IU Red leaf lettuce
Vitamin A RAE 36µg 375µg Red leaf lettuce
Vitamin E 0.27mg 0.15mg Okra
Vitamin C 23mg 3.7mg Okra
Vitamin B1 0.2mg 0.064mg Okra
Vitamin B2 0.06mg 0.077mg Red leaf lettuce
Vitamin B3 1mg 0.321mg Okra
Vitamin B5 0.245mg 0.144mg Okra
Vitamin B6 0.215mg 0.1mg Okra
Folate 60µg 36µg Okra
Vitamin K 31.3µg 140.3µg Red leaf lettuce
Tryptophan 0.017mg 0.022mg Red leaf lettuce
Threonine 0.065mg 0.048mg Okra
Isoleucine 0.069mg 0.038mg Okra
Leucine 0.105mg 0.07mg Okra
Lysine 0.081mg 0.045mg Okra
Methionine 0.021mg 0.016mg Okra
Phenylalanine 0.065mg 0.067mg Red leaf lettuce
Valine 0.091mg 0.048mg Okra
Histidine 0.031mg 0.019mg Okra
Saturated Fat 0.026g 0.017g Red leaf lettuce
Monounsaturated Fat 0.017g 0.005g Okra
Polyunsaturated fat 0.027g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Red leaf lettuce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
30%
Okra
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 1g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 0)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $1)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 18mg)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.